Asana Kitchen: Krounchasana (Heron Posture) knee safety, tight hamstrings with David Garrigues

http://www.davidgarrigues.com

In this video I give instructions for protecting your knee and setting up a sound lower body foundation so that you can maximize lengthening the hamstrings in Krounchasana, one of the few forward bends in Second Series. I also speak to the benefits of staying in the set up position for some extra breaths rather than immediately going for the full position.

By ‘set up’ position I am referring to the position that you achieve just before folding forward and going into full flexion. Staying with the position before the position (ha!) helps you: 1) To stay forward and centered over your foundation 2) Keep the hips square 3) Keep the spine lifted 4) To work the action of reaching away through the straight leg while pulling back and down with the arms.


Here’s a summary of the instructions I give for protecting your knee and clarifying your foundation (instructions given for right side)

1) Sit down evenly on both sitting bones
2) Right shin as close to your right thigh as possible
3) Right ankle and foot as close to your pelvis as possible
4) Hips square
5) Knees slightly apart
6) Thighs parallel to each other

If you find it challenging to achieve any of the above actions try sitting on a block or other support

One more set up note: remember to think of the knee as a hinge joint that is mostly capable of straightening (extension) and bending (flexion) your leg and little rotational ability.

Enjoy OM!

David Garrigues is one of the few teachers in the US certified to teach Ashtanga Yoga by the late world renowned yoga master Sri K Pattahbi Jois. As an Ashtanga Ambassador, he bases his teachings on the idea that 'Anyone can take practice,' a core idea in the teachings of Sri K Pattahbi Jois.
David's mission is to help others flourish within the contemporary lineage of Ashtanga Yoga. While staying true to the traditional teachings of Ashtanga, David is adept at adapting the practice to suit all levels of practitioner and make it accessible to everyone.
David is the creator of the Asana Kitchen Series (SUBSCRIBE for up-to-date videos    / davidgar..  ) as well as additional resources for Ashtanga practitioners including led DVDs and his pranayama book, Vayu Siddhi, available for purchase on his website http://www.davidgarrigues.com.

This Asana Kitchen was filmed at David's home studio in Philadelphia, the Ashtanga Yoga School of Philadelphia http://www.aysphiladelphia.com. David teaches a Primary Series and Second Series intensive there each year during the spring and fall.

The Asana Kitchen series is created to answer common questions or address concerns about the practice. To submit questions for the Asana Kitchen series, you can attend David's workshops OR email him at the asanakitchen@gmail.com

Keywords: DAVID GARRIGUES ASHTANGA YOGA HATHA YOGA YOGA INSTRUCTION HOW TO VIDEO INTERMEDIATE SERIES SECOND SERIES KNEE JOINT FORWARD BENDS FORWARD FOLDS KROUNCHASANA HERON POSTURE HAMSTRINGS FLEXIBILITY KNEE SAFETY ASHTANGA YOGA SCHOOL OF PHILADELPHIA